As the leaves start to change and the air becomes crisp, many people start to retreat indoors and hibernate until the warmer months return. But for runners, autumn is the perfect time to lace up those sneakers and hit the pavement. Not only is the weather ideal for outdoor exercise, but it’s also a great way to maintain both physical activity and sunlight exposure during a time when both tend to decrease. So why not take advantage of this beautiful season and get running?
I’m not alone in my love for autumn running. Sam Chadwick, author and outdoor enthusiast at GO Outdoors, agrees that this is the best time of year to hit the trails. “Autumn running is about embracing the crisp air, the golden views, and the sense of achievement when you head back home, warmed up from the inside out,” he says. But beyond just fitness, there’s another bonus to getting outdoors during this season: natural daylight helps boost your vitamin D levels, which support energy, mood, and muscle health.
However, as Chadwick points out, running in autumn does require some adjustments to your regular routine, especially if you’re hitting the trails instead of the treadmill. Here are his four rules to optimize your autumn runs:
1) Don’t Over-Layer Your Clothes
On a chilly autumn morning, it can be tempting to pile on layer after layer to stay warm. But according to Chadwick, this can lead to overheating pretty quickly, which can ruin your run. Instead, opt for a breathable base layer and a thin jacket with a lightweight hat or headband. These items can go a surprisingly long way in keeping you comfortable without stifling you. “The golden rule? Don’t overdress. It’s normal to feel a little chilly at the start, but you’ll soon warm up once you get moving,” Chadwick advises.
2) Plan Your Routes Before You Run
Remember that all-important sunlight we mentioned earlier? Well, in autumn and winter, runners need to be strategic if they want to catch it during their workout. “Plan your runs by checking sunset and sunrise times to make the most of natural light,” says Chadwick. “Exposure to daylight not only boosts visibility but also helps your body produce vitamin D, supporting overall health and energy levels.”
3) Remember to Warm Up
Stretching, especially dynamic (moving) warm-ups, can be a great way to prep your muscles for a workout at any time of the year. But as Chadwick points out, this is especially important in the cooler months. The chill in the air can cause your muscle fibers to contract as they try to retain heat. “On chilly days, it’s tempting to dive straight into your run, but your muscles need more time to loosen up,” he says. “A brisk walk at the start or some indoor dynamic stretches can really help improve your performance. And don’t skip your cool down – it’ll reduce stiffness and help you recover quicker, preventing injuries.”
4) Stay Safe, Stay Seen
It may sound obvious, but it’s worth saying anyway: autumn is darker than summer, meaning you’re less visible to drivers during your morning jog than you were just a few weeks ago. “Try to stick to well-lit routes, and if you’re heading out after dark, use wearable running lights to make yourself visible,” advises Chadwick. “Not only does it light your way, but it also keeps your hands free. Let someone know where you’re going or share your location. Running against traffic makes it easier to see oncoming vehicles, and if you prefer not to run alone, consider joining a friend or local running group.”
So there you have it – four simple rules to make the most of your autumn runs. Don’t let the changing seasons keep you from staying active and getting some much-needed vitamin D. Embrace the crisp air, the golden views, and the sense of accomplishment that comes with a good run. And who knows, you may even discover that autumn is your new favorite season for running. Happy trails!
